Exercises For Stretching The Hamstring

Your hamstrings are "two-joint" muscles along the backs of your thighs, extending from your hips to your knees. They're responsible for knee flexion and hip extension, and assist the rotation of both joints. While avid exercisers, including runners, cyclists and rowers, tend to experience hamstring tightness, you can also develop tight hamstrings if you sit often. Although your hamstrings lengthen over your posterior hip when you sit, they're shortened where they cross the back of your knee. Chronic lower back pain is another common cause of tight hamstrings.

Supine Hamstring Stretch

Lie on your back with your legs fully extended and your shoulders relaxed into the floor. Keeping your hips stable, bend one knee to draw your heel in toward your buttocks. Lift your foot off the floor and bring your thigh vertical. Place your hands, fingers interlaced, around your upper leg to support the stretch. Slowly straighten your knee to press your heel toward the ceiling. If you have a low degree of hamstring flexibility, you can make the stretch more comfortable by maintaining a slight bend in your knee. If your hip flexors are tight, you might also need to keep your other knee slightly bent. Hold it for 30 seconds. Switch sides.

Seated Ball Stretch

The stability ball offers a supportive, comfortable way to stretch your hamstrings. You can perform a similar exercise sitting on a chair, but the ball’s mobility makes it more conducive to gently deepening the stretch. Sit on the ball with your feet positioned wider than hip-width apart on the floor, your hands on your thighs. Hinging at your waist, lean your torso forward slightly. Straighten one leg to rest your foot on its heel, toes in the air. Turn your upper body toward your raised toes, and lean further into it, bringing your chest toward your thigh. The ball will roll back as your weight shifts forward. Hold it for 30 seconds before switching sides.

Modified Hurdler’s Stretch

The modified hurdler’s stretch is easier to perform if you have some degree of hamstring flexibility. Sit on the floor with your legs extended in front of you, your knees straight and your toes pointed toward the ceiling. Maintain a straight back with a neutral lumbar spine. Bring the sole of one foot in to your inner thigh, bending that knee out to the side. Engage your abdominal muscles, exhale and fold your upper body forward over your straight leg, walking your hands down to your shin or ankle. Reach forward until you feel a mild tension in your hamstrings and calf. Hold it, without bouncing, for 30 seconds. Switch sides.

Standing Hamstring Stretch

Perform the standing hamstring stretch without raising your foot off the floor. If you’re less flexible, using a footstool can make the exercise more manageable. Stand with your feet hip-width apart. Pick up one foot and find your balance. Lower your hips down and back into a half-squat, simultaneously straightening your raised leg to place your heel on the floor in front of you. Hold your foot off the floor at a 45-degree angle. Interlace your fingers and rest them on the upper thigh of your extended leg. Shift your weight into the glute of your straight leg until you feel the mild tension of the stretch in your hamstring. Hold it for 30 seconds before switching sides.